October

• Child pose > plank
• > low plank > baby cobra
• > Down Dog > Cat
• > Cow > Child Pose
• ( repeat 3 or 4 times)

1. Clubbell lunge-(Yoga clubbell) or Shane Heins sprinkler twist
2. Low plank pike > Low plank leg lifts > Low plank spider (Do each exercise 4 x)
   • See Chalene Johnson PiYo 1 min 30 Core Challenge
3. Clubbell : Scott Sonnon rowing with 5#
   1. Month 1, side squat ( hip root ) flag press;
   2. month 2, 2 club side lunge;
   3. month 3, spiral rowing (low left side spiral high right side)
4. Regular flow: Squat, quad, sit through, Mt. climber, rotating table, up dog, spinal rock
5. Table or Bridge or loaded tripod
6. Front kick Through level 1 (bear squat > right leg to right hand switch sides) (hindu bear kick flow level 1)
7. Balancing: stand on one leg other leg starts in front as high as you can get it and still balance same arm behind back. Swing leg to back and to front. Or Seal Jax (hindo kicking bear)
8. Plow or Plow transitions (Sinor) or rolls front and back (Adam Steer)
   1. Kneeling Neck Roll - Scott Hagnas
   2. Slow Roll to Plough - Scott Hagnas
9. Burbees > push-ups >mountain climber :repeat or do each exercise alone
10. Bear squat flow: squat > down dog >bear squat > gecko > 3 legged down dog > Gecko > sit through > loaded tripod > transition > gecko > 3 legged down dog > bear squat : repeat other side

1. Fifer Scissors (hold for 2 count)
2. Hip Rock and raise (froggy legs, hip up)
3. Pulse Ups (legs straight up, foot flexed or bent knee)

• Repeat

* End of class stretch

• Down dog > push plank
• > up dog > down dog
• > bear squat > down dog
• > bear squat > right leg forward
• > bear squat > left leg forward
• > Down dog (repeat 3 x)

1. quad press
   • (month 2 & 3 work on elliptical quad press Shane Heins progression)
2. scorpion
3. cossack get-up
4. superman/ banana
5. squats or shinbox switch or shinbox rise down switch or shinbox to squat switch or low squats
6. planks

1. In/Outs
2. Bicycle Forward
3. Bicycle Reverse
4. Crunchy Frog (v-up/hug knees)

• (repeat)

* End of class stretch

• Right arm tricep stretch > forward fold stretch & bend
• > squat > shinbox > pigeon
• > down dog > lower to scorpion
• > opposite arm over top same arm under thigh lift leg ( single leg locust) > scorpion same leg
• > switch sides and repeat scorpion/locust poses > up dog
• > down dog > pigeon
• > shinbox > squat
• > forward fold > roll up
• > opposite tricep stretch ( do 1 x)

1. Clubbell lunge-(Yoga clubbell) or Shane Heins sprinkler twist
2. Low plank pike > Low plank leg lifts > Low plank spider (Do each exercise 4 x)
   • See Chalene Johnson PiYo 1 min 30 Core Challenge
3. Clubbell : Scott Sonnon rowing with 5#
   1. Month 1, side squat ( hip root ) flag press;
   2. month 2, 2 club side lunge;
   3. month 3, spiral rowing (low left side spiral high right side)
4. Regular flow: Squat, quad, sit through, Mt. climber, rotating table, up dog, spinal rock
5. Table or Bridge or loaded tripod
6. Front kick Through level 1 (bear squat > right leg to right hand switch sides) (hindu bear kick flow level 1)
7. Balancing: stand on one leg other leg starts in front as high as you can get it and still balance same arm behind back. Swing leg to back and to front. Or Seal Jax (hindo kicking bear)
8. Plow or Plow transitions (Sinor) or rolls front and back (Adam Steer)
9. Burbees > push-ups >mountain climber :repeat or do each exercise alone
10. Bear squat flow: squat > down dog >bear squat > gecko > 3 legged down dog > Gecko > sit through > loaded tripod > transition > gecko > 3 legged down dog > bear squat : repeat other side

1. Straddle Leg Crossover Sit Ups
2. Windshield Wiper
3. Spider Plank

• Repeat

* End of class stretch

• Shinbox > slide forward
• > return slide toward front leg side into pigeon into down dog
• > Right foot forward to hand (or as far as you can reach) lift right hand above head and rotate
• > down dog > shinbox > shinbox switch

1. quad press
   1. (month 2 & 3 work on elliptical quad press Shane Heins progression)
2. scorpion
3. cossack get-up
4. superman/ banana
5. squats
6. planks

1. Vup/Rollup Combo or Leg Raises
2. Side V Roll Up
3. Leg Climbs
4. Mason Twist

• (repeat)

* End of class stretch

• Shane Heins sprinkler twist
• Front kick through level 1
• Front Kick Through level 2
• Front kick through level 3
• balancing
• Seal Jax
• Adam steer roll
• total body mobility flow
• squat to shinbox flow
• 1 min 30 sec core challenge by Chalene Johnson

• The below links are lengthy but have some good points and anyone can browse to the important demonstrations

• Beginner squat and shinbox from Fitness Devolution
• Squats-shinboxes 2- from Fitness Devolution
• Squats and shinbox progress 3 - from Fitness Devolution

• plow instructions

• Prasara Yoga - Plow Transitions - Sinor
  • Threading arm to plow
  • Downward facing dog to plow
  • Shoulder bridge to plow
  • Prone to plow
  • Shinbox to plow